STATION 3 OF 8
HYROX Sled Pull
50 metres of rope pulling. Stand at one end and pull a weighted sled toward you hand-over-hand. Grip strength is the limiting factor.
50m
Distance / Reps
3/8
Station
Back, biceps, grip
Primary Muscles
2:30–3:30
Target Time
Watch: Sled Pull Technique for Hyrox
Technique Cues
- 1Sit low — lower hips = more leverage
- 2Lean back and use your bodyweight
- 3Steady hand-over-hand rhythm — don’t yank
- 4Wide foot stance for stability
Common Mistakes
- !Standing upright and pulling with arms only
- !Yanking in bursts instead of steady pulls
- !Letting rope pile at your feet — trip risk
Race Tips
1
Stack rope to one side so it doesn’t tangle
2
Use chalk or gloves if allowed — grip failure is the biggest risk
3
Exhale on each pull to stay rhythmic
Pacing Targets by Level
| Level | Target Time | Strategy |
|---|---|---|
| Beginner | 3:30–5:00 | Focus on finishing. Prioritise form over speed. |
| Intermediate | 2:30–3:30 | Steady pace throughout. Negative split if possible. |
| Advanced | < 2:00 | Push the pace. Aggressive start with controlled finish. |
Race Weights
| Division | Men | Women |
|---|---|---|
| Open | 103 kg | 78 kg |
| Pro | 153 kg | 103 kg |